Month: May 2011

WOD 5/17/11 Overhead Squat 5-5-3-3-1-1-1 AMRAP in 8 minutes: 5 Burpees 10 Air Squats 15 Sit-Ups Post weight and time to comments!

WOD 5/16/11 3 Rounds for time – GO HEAVY! 3 Power Cleans 3 Front Squats 3 Deadlifts 50 double unders Same weight for all three barbell movements. 5 burpee penalty if the hands come off the bar before moving to double unders. Post time and weight used to comments.

Thursday at 8pm we will be having a one hour nutrition seminar to go more in depth about proper nutrition and the Paleo Diet. Some of the coaches will be there to discuss different topics and help answer any questions you may have. Read up and come prepared with questions!

WOD 5/13/11 Complete each WOD seperately: #1  –  100 wall ball (20#/14#) #2  –  2k row #3  –  50 hand release pushups Each WOD will have an 8 minute cut off. Each WOD will begin ten minutes apart so your amount of rest before the next WOD begins will depend on how quickly you can …

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WOD 5/12/11 Clean – Find your 1 Rep Max WOD 11.6 AMRAP in 7 Minutes: 3 Thrusters (100#/70#) 3 Chest To Bar Pull-Ups 6 Thrusters 6 Chest To Bar Pull-Ups 9 Thrusters 9 Chest To bar Pull-Ups Continue counting up by 3 reps each time…. A quick word on cheating; Just Don’t. The coaches are …

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WOD 5/12/11 Test Day! Choose 5 from the following list to test: 500m Row 400m Run Max Pullups Max Muscle ups Max Unbroken Double Unders Max Height Box Jump Max Distance Broad Jump Max Burpees in 3 Minutes Max Weighted Dip Max Weighted Pullup 15 Reps of Bodyweight Overhead Squat Max L Sit

WOD 5/10/11 Deadlift 5-5-5-5-5 5 Rounds: 5 Dumbbell Burpees (40#/25#) 20 Sit-Ups 20 Russian Twists w/ Med Ball or Dumbbell

WOD 5/9/11 6x400m Run 1:1 Rest to Work Ratio Each attempt must be within 5 seconds of the previous attempt so don’t go too strong in the but try and push yourself. For every run not completed within 5 seconds of the previous run you must complete 10 push-ups. Today is the last day to …

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WOD 5/6/11 3 Sets of 10: Heavy Kettlebell Swings Weighted Ring Push-Ups This isn’t for time. Alternate between swings and push-ups. Go heavy! For Time: 1000m Row 25 Wall Ball 25 Pull-Ups 25 Kettlebell Swings 25 Push-Ups As always, Post time to comments.

New Ladies Tank Tops – $20 Printed on American Apparel Tanks New CFB Decals – $3 Stick ’em on your window, wakeboard, rowing machine, or on your child’s forehead! (Sticker is actually white with the CFB cut out)